Adarq.org

well, the deepest i've been into dreamland in a while.. one of my 'traveling dreams', thing felt like around 8 hours if i could put a time on it..

just me and 'eddie' searching for a basketball court to shoot a dunk mix at, traveling through some enhance florida terrain/cities.. shit was ridiculously real, every bit of it.. traveled through cities, hick towns, gravel roads, railroad tracks, some apartment building.. just nutty how 'long' this dream was.. i've had some that felt longer, some of my traveling dreams have felt like an entire day and night etc.

anyway that was fun, then i got awoken by the fedex man.

fml

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.



still sick, but getting better, nasty phlegm today lolol. was 152 at time of squatting, word.

extremely high fatigue today, eyes were pulsating at times, they were so tired.. eyes were closing in between squat sets and during walk sometimes.. just very tired.. surprised i felt so strong on squat.


BW = 154
soreness = none
aches/injuries = left big toe a little, left knee a little (odd about the knee)
fatigue = extremely high
diet = chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink



workout #1: walk + light sprint
- 6 mile traversed, felt weak
- light sprints felt crappy




workout #2: squatting
- warmup sets felt weak early on (45 @ 3 x 10), but then i started feeling pretty strong
- half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5,

just stopped at 305 x 5, 152 time of workout.. good stuff, could have hit 315 x 5 for sure.. held back a bit.. im going to be taking it easier with training for a little while longer, well, i guess if you could call what i did 'taking it easy', im going to be hitting more reps during my workup sets.. that's actually harder so scratch what i just said.. but ill be doing that yup.


hope toe isn't freaking out tomorrow, that'd be a good sign.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink




SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training


STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light


GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50    
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100


WALKING LUNGES


REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

Creative:

<a href="http://www.youtube.com/watch?v=Aqp5bZE3sHE" target="_blank">http://www.youtube.com/watch?v=Aqp5bZE3sHE</a>

I think that can actually help as a poor man's reverse hyper.

that is probably digging into his gut/groin so bad, but ya, looks good for poor man's rev hyper.

they just dont understand vertical jump and beast training man... but there are some good comments too... but most of em man... both t nation and bb.com... man... crazy people...   

coz all they care about is putting on muscle and how they look man... at the beach...

ya, i don't really mind them in the vert & speed thread, i'm definitely trolling them in the physique thread post.. but i know it would piss some of them off so, i'm kind of at fault there, but that was the intent, have some fun with it while posting my video/physique pic.. instead of just being like "hi guys check out my video", might as well have some fun with them koz i wouldn't have gotten much responses with that either.. lol

I used to love t-nation for their NO BULLSHIT attitude in their articles and it was a great source of information for putting on muscle. However, I can't stand how everyone there thinks if you're less than 200lbs at 6'0 YOU'RE A PUSSY. And that you need to gain more weight... for what? I asked a question about why the hell my left pec is so much bigger than my right and posted a pic, and the first comment I got was "go eat 5 steaks a day for a year and come back."

ya stuff like that is foul.. it's not even a bodybuilding forum either, sure bodybuilding is it's biggest client-base, but the meatheads who claim its a bodybuilding-only forum need to look at the subforums and their articles, it's for a variety of athletes/sports/fitness goals.

i don't like that vibe either.. it's ATG-massive-surge+anaconda or GTFO.. can't be an athlete at < 200 lb..

And it's not just the forum anymore, but I can't stand their whole Biotest bullshit, they market that thing like crazy. Like they find out some important breakthrough shit about nutrition and hey, whaddya know, this biotest product has had exactly that for 2 years now!

And the anaconda protocol? Are you fucking serious?

ya, their site used to be sick back in the day when all they promoted was Grow and Surge.. it's really gone down hill since then, especially in the articles, since they have such a bias towards bullshit now.

pc

it's just direction of mind

here, emphasis is squeezing out energy out of every ounce of fiber
there, it's making muscles look good and oily
.
.
.
I think 

well lots of dude's work hard over there too, it's funny, frank yang was a bodybuilding.com/t-nation guy.. they do get some impressive performance athletes occasionally.. i'm surprised the conditioning forum even exists lol..

Quote from: adarqui on January 24, 2011, 05:08:47 am

<a href="http://www.youtube.com/watch?v=a-V_WHwLFWM" target="_blank">http://www.youtube.com/watch?v=a-V_WHwLFWM</a>

From the still image before I clicked play and what was written(Single Leg Isol", I was thinking 'What's wrong with this', then I saw, I saw real good what was wrong.

hhhahaha ya, that was my impression when i initially clicked..

funny

I just DIED @ that flightright101 dude
Instant-subscribe, dude is on some jersey shore shit x 5million.

<a href="http://www.youtube.com/watch?v=U-kfSfTB2TU" target="_blank">http://www.youtube.com/watch?v=U-kfSfTB2TU</a>

i actually liked that vid, cracked me up.. he's having a go at hiller it seems, with the freethrow line comment..

this dude is ridiculous.